Plant-Based Meal Prep Cookbook: The 21 Day Plant-Based Diet Challenge and Meal Plan for Beginners

115 Pages·2021·2.934 MB·English

by  Hearn, Brandon

PLANT - BASED MEAL
PREP COOKBOOK
The 21 Day Plant-Based Diet Challenge and Meal Plan for Beginners.
Easy and Healthy Recipe Worth Trying.
Brandon Hearn © 2021

TABLE OF CONTENTS
Introduction
The Benefits
Lowers Blood Pressure
Lowers Cholesterol
Maintains Blood Sugar Levels
Staves off Chronic Disease
Weight Loss
More Energy
Basic Shopping List
Vegetables: Non-Starchy
Vegetables: Starchy
Whole Grains
Fruits
Beverages
Spices
Omega 3 Sources
Nuts
Consume Sparingly
21 Day Meal Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Breakfast Recipes
Pink Smoothie
Berry Muesli Bowl
Chia Banana Pudding
Overnight Chia Oats
Pumpkin Pie Oatmeal
Scrambled Eggs & Mushrooms
Golden Smoothie
Breakfast Apple Bowl
Blue Zucchini Smoothie
Breakfast Polenta
Green Banana Smoothie
Chickpea Omelet
Kicking Mango Smoothie
Spirulina Power Smoothie
Basic Kale Smoothie
Lunch Recipes
Collard Green Pasta
Plant Pad Thai
Quinoa Cranberry Salad
Eggplant Pasta
Cream of Broccoli Soup
Red Lentil Pasta
White Wine Pasta
Tart Cabbage Soup
Parsnip & Matzo Soup
Pesto Quinoa
Walnut & Orange Pasta
Kale & Quinoa Salad
Dinner Recipes
Fung Tofu
Coconut Curry Noodles
Mushroom & Bean Soup
Yellow Wild Rice Soup
Wild Rice Lemon Soup
Carrot & Turmeric Soup
Blackeye Pea Burritos
Plant-Based Shepard's Pie
Pad Thai Bowl
Ginger Soba Noodle Bowl
Bibimbap Bowl
Sesame Stir Fry
Sunday Roast
Tofu Bowl
Mango Chickpea Curry
Stuffed Southwest Peppers
Side Dish Recipes
Carrot & Chickpea Salad
Plantain Chips
Stuffed Portobello
Roasted Chickpeas
Pesto Potatoes
Sweet Potato Casserole
Easy Collard Greens
Sesame Fries
Vegetable Stir Fry
Vegetable Satay
Winter Hash
French Potato Salad
Dessert Recipes
Chocolate Banana Cupcakes
Coconut Chia Pudding
Mango Cream Pie
Avocado Blueberry Cheesecake
Spice Cake
Lemon Cake
Butterscotch Tart
Easy Brownies
Conclusion
INTRODUCTION
You may have already heard about the plant-based diet, but you may not know precisely what it is. In this chapter,
you'll learn precisely what the plant-based diet is and how it can help you. First, let's take a look at whole foods.
Whole foods are unprocessed foods. A plant-based diet concentrates on whole food. Whole foods include whole
bread, whole wheat pasta, nondairy milk, nuts, seed butter, and tofu. Of course, you can also eat herbs and spices,
nuts and seeds, fruits and vegetables, and legumes such as lentils and beans. All of these will make a diet based on
plants.
Many people mistake the plant-based diet for a vegan one. So, let’s talk about the difference. There are parallels in
both of them, but there are small differences. A vegan diet does not include any products based on animals. This, of
course, contains meats but also eggs and outcomes of these animals, such as honey. Vegans will carry this
perspective into their life as well, which is more than a diet to them. A plant-based diet will keep you from eating
anything based on animals, but it will not prevent you from using animal products in your life.
THE BENEFITS
Now that you know what the plant-based diet is, it's essential to look at the host of benefits that it has to offer. It’s
hard to stick to a diet that makes you drastically change your current way of eating if you don’t have a good reason.
That’s what this chapter is about. Giving you that good reason to meet your health and weight loss goals using the
plant-based diet.
Lowers Blood Pressure
A plant-based diet has been proven to lower blood pressure because it has a high potassium content. A plant-based
diet reduces blood pressure as well as stress and anxiety. Potassium-rich foods include seeds, whole, almonds,
beans, berries, and grain. However, meat contains almost no potassium, which is why the plant-based diet offers a
better way to control your blood pressure.
Lowers Cholesterol
Plants don’t contain cholesterol, which includes saturated forms such as coffee or chocolate. When you live a plant-
based diet lifestyle, you’re reducing the amount of cholesterol you take in to next to zero. A plant-based diet will
lower your risk of heart disease since cholesterol is a leading cause of stroke and heart attack.